Basic knowledge of hiking

you must do enough warm-up before the trip, and you should go slow when you start slowly. Before each activity, you must take the initiative to do stretching and warm-up exercise for 5-1 minutes. This is necessary for a scientific exercise method. Spend less time preparing for exercise before going, so that the lungs can effectively absorb oxygen in advance, increase muscle blood circulation, and make the heart have an adaptive process of exercise, so as to adjust the body to a state suitable for mountaineering and hiking. It can also prevent many special situations and injuries.

just started hiking, don't try to be brave and hurry. It takes a long time to walk on the mountain road, which is a long-distance sport. Some people are eager to get to the top of the mountain, so they are eager to hurry at first, just like running. People who use this way have more breaks, and the second half of the journey not only slows down, but some are even too tired to walk. At the beginning, slow down a little to let the body have an adaptation process. Usually, within the first 3 minutes, the team should be given a rest and adjustment time, and players can use this rest and adjustment time to adjust the increase or decrease of shoelaces, backpacks and clothes.

Travel regularly, and rest before you get tired. The rest methods for mountaineering and hiking are divided into small rest and long rest. No matter whether it is a short rest or a big rest, such a repeated rest mode for mountaineering has only one purpose: to prevent fatigue, to let the body get a full rest, and to restore the spirit is more conducive to walking. Usually, hiking usually takes forty to fifty minutes' walk and ten to fifteen minutes' rest. Beginners are advised to walk for 2 to 25 minutes and rest for 3 to 5 minutes. This method can make people feel less tired when walking for a long time. Of course, in addition, it is also necessary to consider the physical condition of the players and the follow-up trip to improvise and flexibly allocate rest time. Even if you can't walk for 15 or 6 minutes, you can stop to have a rest when you see a place with good scenery or want to take a breath.

the best way to rest is to "rest before you get tired". In order to walk a long distance more comfortably and safely and reduce the feeling of fatigue, it is necessary to save physical strength until the end. However, if the number of breaks is too frequent and lengthy, I don't know when I will arrive at my destination, which will make me even more tired. Therefore, in order to master the pace of walking and rest, please carefully record your walking time and master your walking rhythm. Usually, a short rest in the process of mountaineering and hiking is more suitable within 3-5 minutes, mainly standing and resting, adjusting the rhythm and breathing, and you can supplement the action food and water at this time. We can wait for the other players.

After a long rest, you can take off your backpack, stand and adjust your breathing to normal before you sit down and rest. When resting, try to relax your body and let your body have a full rest. Sit as comfortably as you can, even if you lie down and rest. Find a place where there are residual branches of trees and rocks, and sit on it to rest in the most relaxed and comfortable posture. If the posture is not correct, not only can you not have a full rest, but once the temperature drops, unexpected emergencies such as leg cramps will easily occur. If you can't find a suitable place to rest, it doesn't hurt to sit on your backpack. The back of the backpack is placed in a stable place, so that the position of the waist can be higher to sit more comfortably. When resting, it is necessary to avoid muscle cold. Muscle cold, especially when the rest point is selected on the ridge facing the cold wind, is also easy to cause muscle cramps.

There are many things you can do during the break, such as eating, replenishing water, stretching, confirming the route, adding or subtracting clothes, and so on. It is suggested to take the initiative to rest, take the initiative to do stretching exercises, and stretch the muscles in the calf, thigh, back and other parts that are often used in walking. Even if it takes ten to fifteen seconds to do it, it will be very helpful to prevent fatigue.

you can take the river as a reference when you cross the mountains on foot, but if you have other options, you'd better not walk along the river. The area where water can pass may not be easy for you to cross, and sometimes it is almost impossible. If it's not a mountain, walk along the ridge. A wide field of vision will help you grasp the direction, choose the route and camp, but always pay attention to the consumption of the water you carry, so as to arrange for replenishment of water when you go down the mountain in time. After all, it is much less likely to find water on the ridge. Don't wait for the water to run out, it will make people travel very passive. Come back to the river when you notice that the river widens and the terrain of the valley tends to be flat.

it is sometimes difficult to find a ready-made road when trudging in the jungle where people don't often come. There are only overgrown shrubs and vines spreading everywhere, and you can only carve out a path with a machete in your hand (which is a necessary tool in outdoor activities such as mountaineering). Those who open the way should pay special attention not to touch the beehives in the bushes, and make a detour to the bushes with nests. The cut branches and vines are abandoned on both sides, making sure that they will not bounce back, and the cut fracture will be folded outward so as not to hurt the companions behind them. Keep a certain distance between two people during the journey, preferably 2-3 meters, so that they can take care of each other without affecting others because of a short stop. Walking in the jungle, below the knee is the most vulnerable place, so it is best to tie up your trousers to avoid being injured by thorns or bitten by snakes and insects.

Walking in Shan Ye is different from the asphalt roads in the city in that there are a lot of uneven trails. Even a relatively complete route designed for inexperienced people will sometimes encounter uneven stone roads, or roots growing horizontally and rolling stones. Walking on it, if you don't pay attention, you will easily lose your balance, leading to waist flashing or falling. Moreover, if you go up and down steep slopes for a long time, once you follow the pace of walking on the main road in the city, you will become out of breath and even be too tired to continue your journey.

The hiking pace in Shan Ye is different from that of leveling asphalt pavement in cities. Usually, walking feet on asphalt pavement naturally swing horizontally and kick out.

But the mountain road is rugged, and sometimes there are even rolling stones, which makes it difficult to walk. When hiking, the most important things are "walking posture" and "pace". The first thing to explain is walking posture. Keep your head, waist and feet on the same gravity line, and always move around with this line as the axis of your body.

Method: Lift one knee and balance the other foot on the ground. At this time, don't exert any force on the shoulders. When the center of gravity of walking is changed from the hind foot to the front foot, move the center of gravity of the head and waist forward, without protruding the knee of the front foot forward, and then step out of the back foot forward to create a new center of gravity. In this way, the center of gravity of the head, waist and feet constantly moves and walks alternately, which is the correct walking posture. Move the center of the mountain forward, and put the center of gravity on the hind feet when going down the mountain.

small steps, walk slowly, no matter whether the mountain road goes up or down, the most basic thing is to take small steps.

This kind of walking method can walk at the same pace even without looking at the present situation, which can not only keep balance easily, but also reduce fatigue.

Compared with other sports, outdoor sports have one main feature: long exercise time and personal daily necessities. If you walk up and down many mountain roads for a long time, it will be like striding down the city street quickly, and you will soon be out of breath. It is suggested that novices might as well climb up and walk slowly at half the speed of normal walking, using small steps and taking a leisurely walk.

Walking on foot is not only a leg exercise, but also a whole-body exercise. You can balance your body, adjust your pace and control your rhythm by swinging your arm. ?

Most novices who are already tired after climbing the ramp use only the leg muscle strength of the lower body to climb up the hill, while the muscles of the upper body are in a stalemate and do not participate in sports at all. In contrast, an experienced mountaineer will disperse the necessary strength at every step in order to make the muscles of the wrist, back, abdomen and shoulders move. As long as the novice swings his arm generously during the hiking, his whole body muscles will be well involved in the activities.

The common mistake that novices usually make is dragging their feet or climbing mountains with the pace of shopping. This way to walk the mountain road, because the body is difficult to achieve balance, it is easy to kick something and fall. In addition, because the body needs extra muscles to support it in order to achieve balance in walking, it is easier to feel tired. In order to avoid this situation, please really raise your feet, take small steps, step by step and walk slowly.

The best walking speed is to walk without breathing, and try to walk with personal moderate load heartbeat times, with moderate load exercise intensity heartbeat = (18-age) x6-7%. The back should be heavy and the back should be straight, and the whole foot should touch the ground. Step firmly and then move the center of gravity, and try to maintain a constant speed.

Many mountaineers often get cramps in their thighs or calves when hiking, that is, they choose not to touch the ground with all their feet, or they choose to touch the ground with all their feet, but they just step on the uneven surface without choosing a good stepping point. For example, when the sole of your foot steps on a small stone, it feels wrong to move your center of gravity, and it takes at least four times more power to rebalance your body's center of gravity. Usually in the process of unnecessarily spending these "wasted" efforts to balance the body, Leg cramps suddenly happened. So please try to choose the ground with soil and the place with stable tread. ?

when you encounter an inclined ramp, the most important thing is to walk with your feet in an outward splay, that is, to open your toes outward. We might as well put our feet on a steep slope (see the definition of slope above) and try it. It is easy to know that if we step on the whole slope directly, the toes are higher than the heels, so the ankles bend sharply and cannot be even, coordinated and stable. On the contrary, if you open your toes against the inclined plane and step on your feet sideways, your toes and ankles will become almost the same height, so your ankles will become relaxed and easy to swing. ?

Please be careful when going downhill, even if it is gentle, you may fall down when going downhill, so you must walk with small steps step by step. After the rain, the road surface is particularly slippery, which makes it easier to slide and requires more care. The pace is smaller than when going uphill. If you walk in small steps, even if your feet slip accidentally, you can immediately regain your balance and prevent falling.

when going downhill in the mountains, the body's center of gravity should not be focused on the front foot. How to concentrate the whole body weight on the front foot, that is, walk in a bouncing way, which will cause a great burden on the front foot and is also one of the reasons for knee pain. And it is easy to cause physical exhaustion and can't continue the journey. So please remember to fully bend your ankles and knees at the moment when your feet step down the slope to play a buffering role, and the center of gravity is on your hind feet.

go down a step slightly higher than your knees. On the hiking route, sometimes you can see a step that is knee-high or slightly higher than your knee, or a slope with a large height drop. It is forbidden to jump down suddenly when going down this step terrain with high drop, remember! ! ! Jumping down, not only will you slip and sprain your ankle, but you will also be in danger of contusion or fracture. The correct downward footwork is to firmly grasp the plants with roots on the side, stabilize the center of gravity of the body, put your feet down on the ground smoothly, or sit on the ground and slowly slide down to the ground.

psychological preparation before going out

for those who participate in the hiking activities for the first time, hiking in the wild is undoubtedly full of mystery and freshness. This kind of excitement will make people temporarily ignore many difficulties. However, when you really integrate into the wild life, it is easy to set up a tent, light a fire, fetch water, cook and other things in daily life, all of which must take time and energy to prepare.

Before hiking for survival in the wild, you need to consider every detail, understand the local geography and human environment, consult materials, make plans, list possible problems, and find out countermeasures. You should be fully prepared for the expected difficulties, be bold and cautious, and avoid unnecessary accidents.

Short-term hard life can be tolerated by most people, but long-term hiking activities in the wild require patience and perseverance. Life is simple, repetitive and boring day after day, and there are many unexpected difficulties, which easily make people lose confidence and interest. In particularly harsh conditions, we should maintain an optimistic attitude, have the confidence to overcome difficulties, and subconsciously cultivate our ability to resist adverse environments (such as cold and hunger). At the same time, exercise should also pay attention to gradual progress, consciously cultivate the spirit of hard work, and not just do things by interest.

it's hard for individuals to survive in the wild, but if a group of people unite, it may become a relaxing and interesting pleasure. At this time, it is very important to form an atmosphere of friendship and mutual assistance. Everyone in the team should be clear about their roles and responsibilities, strive to play their own advantages, complement each other's advantages with teammates, and improve the overall combat effectiveness. Team life must have a clear division of labor and form a high-quality group with intense and orderly organization and strong discipline.

an excellent team leader is the soul of the team and has the responsibility to form a democratic and fair leadership style in the team. When acting, we must set an example, arouse everyone's enthusiasm, make accurate judgments and decisions in a timely manner in an emergency, and organize and encourage everyone to complete the task together. Participants can carry out activities in groups in normal training, and establish relatively fixed activity groups, which is conducive to mutual communication and progress.

In group activities, people with different personalities need to understand and run in with each other. Some personalities often hit a wall in collective life, such as being too self-centered, short-tempered, unwilling to help others, blind and arrogant, like to walk alone, etc., all of which are taboos in team life. Participants should cultivate their team spirit and strive to integrate themselves into the group.

unfamiliar environment is easy to cause nervous mood. People who live in the wild often have different degrees of fear, insomnia and other phenomena because their life patterns are broken. Due to the unknown field environment, people will feel timid and at a loss for possible accidents, such as poisonous snakes and beasts, climate change and disorientation. This requires overcoming psychological barriers and carrying out some corresponding exercises to strengthen psychological quality. For example, simulate the living environment in the wild during training, or discuss the ways to take when encountering difficulties in groups, so as to plan ahead and prevent problems before they happen.

While doing physical exercise, you should always do some imaginary exercises, that is, imagine the difficulties and unexpected scenes that may occur in Shan Ye activities, and how to deal with them when you are there, such as getting lost in the mountains, shortage of materials, storms, lightning, flash floods, mudslides, falling rocks, sliding and injuries. Doing it for a long time will leave a conditioned reflex in the cerebral cortex, which is helpful to improve your experience and coping ability.